WoD for November 15th, 2016

Group: Line Drills

Strength: 3 x 20 KBS (rest exactly 60 seconds between sets)

WoD: 15’ AMRAP

500m Row
20 KBS (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd
10 HR Push-ups a/b) Wormy

Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.

MOB: Roll Posterior / Lax Pecs

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